Can you also give me 2-3 examples of a cruise threshold workout? Also if I want to get from 20 mile to 60 miles in 8-10 weeks, how should I do so?
Can you also give me 2-3 examples of a cruise threshold workout? Also if I want to get from 20 mile to 60 miles in 8-10 weeks, how should I do so?
KKKK wrote:
Can a super slow guy like me do SOM? I'm a freshman in high school with the following PRs. I am running for less than a year now.
1600m-5:23
3200m-11:45
If so, what paces do I do my tempo and intervals(pls explain in Jack Daniels terms; I have the book, so that helps me set my training paces easier).
Reading Daniels' book is great. The thing is, though, that the outlook of JD and SOM differ in some important ways. There's a time for Daniels, but with summer coming up, try SOM. And the key line is this: you're trying to feel tempo, not think tempo. The specific pace per mile isn't what you're aiming for, but the feeling of running comfortably hard, feeling fast and strong, finishing invigorated and not worn out.
KKKK wrote:
Can you also give me 2-3 examples of a cruise threshold workout? Also if I want to get from 20 mile to 60 miles in 8-10 weeks, how should I do so?
Don't think "cruise threshold workout." Go out and run, get on a "comfortably hard" pace, and if it starts to feel uncomfortable, slow down and rest for a while. Then get back on pace again for a while if you're still feeling energetic. Repeat as many times as you feel like.
Mileage: The goal of SOM is to run as much as you can, not to hit a number. Do an easy 3 miles in the morning. Do another easy 3 in the afternoon. If you can only manage a double 3 days/week, you're already at 27 for the week off of nothing but easy runs. Add a few miles to your runs the next week. Keep going as long as you're feeling good.
How would strength training play into this?
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Thank you for the advice! I just got some new pr's as well I ran a 55.67 in the 400m and a 2:14 in the 800m and my season has just ended so im taking a 2 week break to let my body get ready for summer training im looking to get to 40-50 mpw this summer to drop my 5k time and everything else im really excited and im trying to make a schedule for my summer to plan it all out
Malmo, what are your thoughts on double threshold during the SoM?